Train Like a Boxer: Boxing Training Exercises & Gear
Jan 15th 2018
It’s not just a coincidence that boxers are some of the most physically fit people on the planet. When it comes to training, it’s hard to beat the intensity of a typical boxer’s workout. While you may not be able to keep up with a pro, you can still incorporate boxing training exercises into your regimen when you’re feeling extra motivated.
Boxers incorporate a wide range of cardio and conditioning exercises that help them to build strength while also improving balance, coordination, speed, and agility. While these are some of the most popular boxer exercises, they’re only the tip of the iceberg. Use these workouts as a starting point, and then dive in deeper once you’re comfortable with them.
Here are five high-octane exercises to help you train like a boxer:
1. Shadow Boxing
You have probably seen boxers shadow boxing to get pumped up before a match, but it can also be a solid workout. This is one of the boxing training exercises that you can do virtually anywhere, as you don’t need any equipment. The skills you develop with this exercise can also be used next time you’re hitting a punching bag, or even in the ring with an opponent.
If you plan to train like a boxer, you need to start by finding a quality pair of boxing gloves and learning the three basic punches: the jab, the cross, and the hook.
The jab is a straight punch thrown with your nondominant hand. It’s used primarily to set up the next punch. The cross is also thrown straight, only with your dominant hand. It’s much more powerful because you use your torso and body weight for extra power. A cross is when you strike from the side with either hand, using your hips and legs for power.
Once you understand how to throw these simple punches, you can incorporate them into your boxing training exercises. Start by throwing rapidfire punches in combos. Here are some suggestions:
...and so on. Create your own combos, and keep going until you feel the burn. If you really want to train like a boxer, take this workout to the next level by adding fast feet to the mix.
To perform fast feet, simply keep your fists at guard stance, bend your knees and keep your feet hip-width apart, and then shift back and forth on the balls of your feet as quickly as possible. It’s kind of like running in place, but better for your core.
Try throwing your punch combos for 30 seconds, then doing fast feet for 30 seconds, and back-and-forth until you’re exhausted. Combine them if you’re feeling extra spry.
2. Jumping Rope
Jumping rope is one of the most versatile and effective workouts out there, so it’s no surprise that it’s one of the most popular boxing training exercises. It’s fantastic for your cardiac health and for losing weight, burning roughly 16 calories (or more) per minute. Jumping rope also improves balance, boosts coordination, and increases strength, among many other benefits.
Of course, if you want to train like a boxer, you’re going to need to go far beyond the classic technique you learned on the playground. Follow this rigorous routine, performing each style for one minute and then quickly transitioning to the next:
- Forward Jump: This is the classic jump rope technique. Swing the rope forward, and jump over it every revolution.
- Side-to-Side: This is the same as the forward jump, only you jump slightly to the side each time. It may feel strange at first, but you’ll find a rhythm quickly.
- Backward Jump: It’s the same as the forward jump, only backwards.
- Single-Leg Jump (One Leg): Stand on one leg, and jump for one minute, then switch to the other leg and do the same thing.
- Single-Leg Jump (Alternating): Jump on one leg, then land on the other. Keep alternating and keep lifting your knees higher.
Strength training and boxing go hand-in-hand. Deadlifting is one of the best boxing training exercises if you want to work on raw, brute strength. But don’t try to lift more than you can handle; start slow, and work up from there.
Here’s how to do it:
- Put on proper hand protection, such as weightlifting wrist wraps, and a weightlifting belt.
- Keep your feet hip-width apart. Stand with the middle of your feet underneath the bar.
- Keep your legs straight, bend over, and grab the bar narrow with your hands shoulder-width apart.
- Keep the bar over your midfoot, and bend your knees until your shins touch the bar.
- Raise your chest so your back straightens, making sure that the bar remains over your midfoot with your shins against the bar.
- Take a deep breath, and stand up. As you pull the weight up, keep the bar touching your legs. Lock your knees and hips, and make sure you don’t lean back or shrug your shoulders.
- To return the weight to the floor, unlock your knees and hips, keep your legs straight while you move your hips back. Bend your legs more as the bar passes your knees. The bar should land in the initial starting position, over your midfoot.
4. Core Workout
If you really want to train like a boxer, you’re going to need to focus on your core. Most of the power in a boxer’s punch comes from the ability to rotate your core, which gives your strike its potency. There are several workouts that focus on your abdominal muscles, including:
- Medicine ball crunches
- Bicycle kick crunches
- Sit ups with side twists
5. Footwork Switch
This is one of the best boxing training exercises if you want to work on your boxing game while you exercise. It’s deceptively simple, and it helps to improve speed, balance, and agility while giving you a powerful workout.
Here’s how to do it:
- Start in a basic boxing stance with your fists in the guard position.
- Hop up, and turn your body slightly so you land facing forward.
- Hop again, this time landing in an opposite boxing stance.
- Try to build speed as you go.
Buy the Gear You Need to Be Your Best
Whether you’re planning to be the next world champion or just taking your workout regimen up a notch, commitment is the key to success. If you want to train like a boxer, you need to adopt the mindset first. With the right outlook and some quality boxing training gear, anything is possible.
If you have any questions, call us at or message us online now. Use these boxing training exercises to achieve your fitness goals, and order the best combat sports and exercise gear online at Revgear.
Carl Turner is a personal trainer and freelance lifestyle writer from Los Angeles, California. With over 10 years of experience, he has trained many clients and has helped them to reach their personal fitness goals. During his free time, he enjoys kayaking, hiking, and reading.